Sunday, 11 February, 2018

WARM UP – MOBILITY
Dynamic lower body
Overhead, front rack & wrist openers

Tech WOD A

WOD A
1 Clean Pull + 1 Hang Clean + 1 Clean + 1 Jerk
A1) 20 mins to build to a max in the complex – cleans & jerk can be any style today

A2) E2.5MOM x 5 sets:
1 set of the complex at 85-90% of A1

WOD B
Push Press x 6
Alt. EMOM x 8 mins (4 sets of each)
1) 10-8-6-6 Push Press – building
2) 6-6-6-6 Pendlay Rows

WOD C
3 Super Sets:
12 Back Rack Lunges + 8 Back Squats
50′ HEAVY Sled Push (heavy but still at a slight run pace)
-Rest approx. 3 mins-

ACCESSORY
1) 3 Sets:
40-60 secs heavy weighted plank
10-15 GHD Oblique Crunches per side

2) 3 Sets:
2-3 Crossover Iron Scap exercises
15-20 GHD Hip Extensions

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